The Best Allergy-Fighting Foods

Hope springs eternal? Not if you’re one of the 40 million Americans who suffer from some form of outdoor allergy around this time. Even though prescription and The Best Over-the-Counter Allergy Medications can help with some of the worst symptoms, it may not be enough. For more organic relief, consider what's on your plate each day, suggests allergist William Silvers, M.D., clinical professor of medicine at University of Colorado and spokesman for the American College of Allergy, Asthma and Immunology. Here are his suggestions on what to eat to clear up reactions—and what to avoid at all costs.

EAT: Oranges

The essential oils found in citrus fruit such as oranges, tangerines, and lemons, have an antihistamine effect and may help relax nasal passages—giving your stuffed nose some relief, says Dr. Silvers. In fact, a Greek study found that people who regularly consumed oranges suffered less from allergies.

SKIP: Peaches

If you're allergic to birch or alder tree pollen, you might experience hives or an itchy mouth after eating stone-pitted fruits such as peaches or cherries. Why? Seventy percent of people who have tree-pollen allergies suffer from pollen food allergy syndrome—a food allergy that is triggered by fruits or vegetables that share similar proteins as allergy-causing pollen, according to the American College of Allergy, Asthma, and Immunology. Be especially careful during springtime when tree pollen starts to act up.

EAT: Grapes

Red grapes contain a mix of polyphenols—or antioxidants—that are believed to help inhibit inflammation in the airways—easing allergy symptoms like swollen sinuses or congestion, according to a study in the journal Asthma. Scientists found that people who ate red grapes daily experienced fewer allergies than those who didn’t eat grapes.

SKIP: Melon

If you have a ragweed allergy, you’ll want to steer clear of any fruit that falls in the melon category—watermelon, cantaloupe, honeydew. Ragweed pollen reacts with these fruits and you might develop hives, itching, or tingling in your mouth. Helpful hint: You may be able to side step the symptoms of pollen food allergy syndrome by eating canned or cooked versions of these fruits, according to the American College of Allergy, Asthma, and Immunology.

EAT: Almonds

People who ate nuts three or more times a week had improved wheezing symptoms during allergy season. Why? Nuts are a rich source of Vitamin E, an antioxidant that can combat an allergen’s inflammatory effect on airways, according to the Asthma study.

SKIP: Milk

On the other hand, milk may aggravate your symptoms because of its thick, coating capabilities (milk mustache, anyone?). Drink a glass and you'll be trapping the pollen and other allergens that may enter your mouth, making it harder for your body to expel them, says Dr. Silvers.

EAT: Broccoli

UCLA researchers found that people who ate broccoli over three days saw up to a 200 percent increase in the production of proteins that make antioxidants in their nasal cells, according to a UCLA study. Scientists believe these antioxidants help fight off the inflammation that causes allergies.

SKIP: Tomatoes

Summer kicks off the grass allergy season, and if you’ve ever had a reaction to a freshly-cut lawn, avoid tomatoes, celery, carrots or corn—all food cousins to grass, believe it or not.

EAT: Onions

Onions are packed with bioflavonoids, a class of antioxidants that fight inflammation. One of the most prominent is quercetin, an effective antihistamine that can reduce swelling in the lungs and nasal passages. Some other sources of quercetin include garlic, cayenne pepper, and tea. For a stronger dose, you can take 1,000 mg of quercetin tablets one to three times a day, advises Dr. Silvers.

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